Pioneer Valley Crossfit

workout of the day

WOD

Saturday, January 28, 2012

Tactical Strength Challenge Kettlebell snatch training (10 min)

Ten minutes to set up circuits and do warm up reps.

Get a Grip!

Five rounds for time of

2 Rope climbs 18'
10 Toes-to-bar
15 Deadlifts 135/95lbs
20 Walking lunges w/ bumper held overhead (45/25lbs)

Teams of four. Teams rotate to next movement when each athlete has completed all reps at current station. (35 min cut-off)

schedule for the week

DAY

Monday,January 30
6am
WOD
Workout of the Day
workout of the day
8am
WOD
Workout of the Day
Workout of the day
9am
WOD
Workout of the Day
workout of the day
12pm
WOD
Workout of the Day
Workout of the Day
4pm
WOD
Workout of the Day
Workout of the Day
5:30pm
WOD
Workout of the Day
Workout of the Day
7pm
WOD
Workout of the Day
Workout of the Day
8pm
UMass
Umass Crossfit Club
UMass Crossfit club
Tuesday,January 31
6am
WOD
Workout of the Day
Workout of the Day
8am
WOD
Workout of the Day
Workout of the Day
9am
WOD
Workout of the Day
Workout of the Day
12pm
WOD
Workout of the Day
Workout of the Day
4pm
WOD
Workout of the Day
Workout of the Day
5:30pm
WOD
Workout of the Day
Workout of the Day
6:30pm
Paleo
Paleo Support Group
Paleo Support Group
7pm
WOD
Workout of the Day
Workout of the Day
7pm
CF Kids
CrossFit Kids
CrossFit Kids Group
Wednesday,February 1
6am
WOD
Workout of the Day
Workout of the day
8am
WOD
Workout of the Day
Workout of the Day
9am
WOD
Workout of the Day
Workout of the Day
12pm
WOD
Workout of the Day
Workout of the Day
4pm
WOD
Workout of the Day
Workout of the Day
5:30pm
WOD
Workout of the Day
Workout of the Day
7pm
WOD
Workout of the Day
Workout of the Day
Thursday,February 2
6am
WOD
Workout of the Day
Workout of the Day
8am
WOD
Workout of the Day
Workout of the Day
9am
WOD
Workout of the Day
Workout of the Day
12pm
WOD
Workout of the Day
Workout of the Day
4pm
WOD
Workout of the Day
Workout of the Day
5:30pm
WOD
Workout of the Day
Workout of the Day
7pm
WOD
Workout of the Day
Workout of the Day
7pm
CF Kids
Crossfit Kids
Crossfit Kids Group
Friday,February 3
6am
WOD
Workout of the Day
Workout of the day
8am
WOD
Workout of the Day
Workout of the Day
9am
WOD
Workout of the Day
Workout of the Day
12pm
WOD
Workout of the Day
Workout of the Day
4pm
WOD
Workout of the Day
Workout of the Day
5:30pm
WOD
Workout of the Day
Workout of the Day
Saturday,January 28
9:15am
CF Kids
CrossFit Kids
Crossfit Kids Group
10am
WOD
Workout of the Day
Workout of the Day
11am
Remedial
Remedial WOD Group
Remedial WOD Group
Sunday,January 29
12pm
OPEN
Open Gym
Open Gym
M
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PLEASE BE ON TIME.

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